SUPPORTIVE RELATIONSHIPS 

1. Key aspects of relational health include having safe, stable, and nurturing relationships and environments which have been associated with improved mental, cognitive, cardiovascular, and immune health and have been shown to buffer the stress response system.2. Connect with supportive family, friends, and neighbors from a distance      - Call or do a video chat      - Send a text or picture      - Write a postcard or send a care package3. Get involved in your community4. Explore ways to find support at work 

QUALITY SLEEP 

1. Create a calm, cool, quiet, distraction-free place for sleep2. Poor sleep is associated with an increased risk of heart disease, obesity, diabetes, cancer, decreased cognitive performance, depression, anxiety, inflammatory diseases, infection risk, and all-cause mortality3. Healthy sleep can improve neurological, endocrine, metabolic, and immune regulation4. Children with neurodevelopmental, mental health, or trauma-related conditions may need different or more flexible bedtime routines than neurotypical children5. Avoid electronics, caffeine, alcohol, and exercise close to bedtime, creating a sleep routine6. Try to go to bed and wake up at the same time each day

BALANCED NUTRITION 

1. ACEs and toxic stress have been associated with obesity, insulin resistance, diabetes, and eating disorders such as anorexia2. Stress can increase or decrease appetite3. Stress can increase cravings for high-fat and high-sugar foods4. Try to include a variety of whole grains, fruits, and vegetables with meals and snacks5. Go easy on sugar, alcohol, and highly processed foods. Instead, consider healthy forms of high-fat, high-energy foods, such as nuts, yogurt, fish, and avocados 6. Increase the intake of anti-inflammatory foods (fruits, nuts, vegetables) by storing them in easily accessible places (while putting junk food in hard-to-reach places

PHYSICAL ACTIVITY  

1. Physical activity is associated with improved memory and attention, cognition, academic achievement, psychosocial functioning, and immune function2. Find ways to move that feel good to you every day3. Brief physical activity breaks may help release excess energy and regulate the threat-response system4. Schedule times to get up, stretch, and move during your workday5. Walk or run. Dance. Stretch. Do a few jumping jacks, push-ups, or sit-ups6. Low mood and stress have been identified as barriers to exercising; professional support may help patients overcome these barriers

MINDFULNESS PRACTICES  

1. Notice how you feel. Take a deep breath2. If accessible, guide your attention to how you’re feeling, physically and emotionally3. Make prayer, meditation, and or yoga part of your daily routine4. If noticing your breath is useful, take a few moments to breathe in and out5. Reflect on 3 things you’re grateful for

ACCESS TO NATURE 

1. Breathe fresh air2. Go outside every day!3. Look up at the sky. Feel the sunshine or rain on your face4. Smell flowers, walk on grass, listen to birds, touch a tree

Mental Health Care

1. Talk with your family about how everyone is feeling2. Minimize news or other media content that feels upsetting3. Make a plan for what to do when you get stressed, angry, or overwhelmed4. Reach out for support. You can start by contacting our office5. Remember: Resources and support are available if you want them